Pratique du Shadowing: Daily Non-Negotiables to Set You Up for Success - Apprendre l'anglais à l'oral avec la vidéo

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How many people ask us, what's the best morning routine?

It's like, it's like, you actually can't have a good morning routine.

Every day you're trying to do everything at once.

It's too much and you never feel like you're getting anywhere.

Focusing on sleeping enough.

I am a type of person, if I do not get eight hours, holy moly, you do not want to be around me.

Stop watching other people do what you want to do.

Go out and do what you want to do.

Yeah.

These non -negotiables are the things that we have literally lived and breathed.

Before you get distracted with the shiny next thing or the trend or whatever it is, make sure you're nailing these things first.

Welcome back to the Oilers Talk podcast.

I'm Kate and I'm Gemma, a space for no BS conversations for the women who want more.

Today, we want to cover a really practical episode around the

non -negotiables you can do daily to really set you up for success.

The things that we do day in, day out and have tried and tested these things to make a huge difference on us achieving our goals,

how we feel, how we avoid burnout and all of that good stuff.

So we really am excited to kind of go through a bit of an action plan for you today.

I love this.

And I feel like this is like a basic bitch episode.

Like it's so basic and it's so boring, but it's the stuff that really is that 1 % that we overlook, but really matters in terms of,

you know, allowing us to either pour into our own cup a little bit more, achieve the goals that we want to achieve.

I feel like we have more spaciousness and time to just like be present

and do the things that we want to do.

So do you want me to start?

Yeah, kick it off, Bestie.

So I think my first thing is hitting or a non -negotiable I have is hitting 10 ,000 steps every single day.

Now, is this a magical number?

No, but it does allow me to not sit on my ass all day.

Now, when I think about the job that I do now, I do sit in front of my computer for probably five, six, sometimes seven hours a day.

And if I'm not actively setting myself a step goal.

It's really easy for me to not get enough steps in.

And then what do I get?

A sore lower back, neck pain because I'm hunched over.

I don't feel like I've moved my body.

I'm not feeling, you know, like I have, what's the word I'm looking for?

Like good cognitive function because I've just been staring at a screen all day.

And it actually allows me to, yes, move my body more so I'm not living a sedentary lifestyle or sedentary.

Do I say that wrong?

No, I don't know.

I think you just like, you've lacked the confidence with the word for a bit.

So now you're like second guess yourself.

Anyways, but it's so I don't live a life where I'm just sitting down constantly.

And it also allows me to have that like a mental break in the middle of the day, which I think is really important, especially if you are a work from home girly, corporate girly office worker.

If you're sitting and staring at your screen all of the time, it's like, you're going to go brain numb.

We need to get up.

We need to move our body.

And that is honestly like a daily non -negotiable for me, 10 ,000 steps all the time.

Yeah.

I think like the step thing is so good for so many goals.

Like if you do have a fat loss goal, like moving more is going to help you get there alongside your diet.

If you do have a goal or like you just want to feel better, the by -product of walking more, and I hear this from my clients all the time, I know you would as well,

is like, oh, I walked more because that was the fitness thing.

But now I actually love my walks

because it's like intentional time I get to myself to like listen to a podcast

or go in nature or even just the fact

that it then makes you feel really energized to break up your day like I think there's

so many more benefits beyond just the physical that come with doing

that and I think like when you change your routine like say you've changed your job

or you've moved or something's happened and you've kind of fallen out of

that like the quickest or the thing

that I would work really hard to re -establish would just

be like a solid routine where walking every day is my

norm like for me at the moment I train in the morning

and I was also finding I go through different phases where

I'm like oh I'm on my computer a lot doing zoom calls

and stuff I'm not actually doing as many steps as I would want

and then I was like well how am I going to make

that work that's going to feel easier

so I have a walking pad I think that's like the

best investment I got in 2020 it was like two

or three hundred dollars

and I use it every single week for six years like it's a crazy something

that I think is really worthwhile but with

that I'm like that's just handy like if it's raining outside I'll use

that and just do some steps

and reply to messages it's just like how can I habit stack

that that goal of moving more something that we both love

and look forward to is like I actually love where I

walk every day oh I crave it yeah like you have the beach

which i think is like absolutely elite

but like i recently found a new reserve

and i'm like love my reserve like it's a good one it is good like i take kate with me

and i enjoy that um

but it's like you can actually find joy in these little things like i feel like you know

that whole saying around like romanticizing life like romanticize your walks like life is life sometimes things are mundane

but you can kind of make things more fun

if you decide to be a bit whimsical about it like

yeah walk listen to my harry potter taking my best friend

whatever i want to do like it's actually makes I don't

know I just feel like it just makes everything more enjoyable Yeah, I love, like I actually crave,

like crave my morning walk with a coffee and a podcast because that is like my sacred time.

I'm not on social media.

I'm not consuming.

I'm not talking to anyone.

I allow my thoughts to come in.

I voice note myself.

So if I want to like create bits of content with that, it's just, it's like spaciousness for my brain.

But then it also is the time if I want to learn something that's

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when I can lock in like I invest in a course

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like a social media course at the start of the year

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or the middle of the year I don't fucking know time

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flies way too quickly whatever I swear whenever I talk about

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a time frame you guys need to know like it's loose okay like don't try

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and fact check me it's fucking loose it's like my analogies

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they're not they're not correct okay anyways I invest in a

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course I found it really hard to do this course because I am freaking busy all the time.

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But I started listening to it on my morning walks and I was like, oh my God, this is incredible.

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Like I can just learn all of these things and it allows me the spaciousness to do so.

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So morning walk, morning routine, hitting 10 ,000 steps is number one.

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The second daily non -negotiable that I have is getting enough sleep.

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Oh, how many people ask us, what's the best morning routine?

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It's like, psych, you actually can't have a good morning routine unless you have a good nighttime routine

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and you're focusing on sleeping enough i am a type of person

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if i do not get eight hours holy moly you do

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not want to be around me yeah i am not functioning

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i am not my best self i really really prioritize my sleep

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and i have a pretty strict nighttime routine like i'll be

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in bed by like ideally 7 30 a month hates that

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but ideally 7 30 if not eight o 'clock

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and I'm like aiming to be asleep by like nine nine thirty at the very latest

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and I will usually I mean last night we were scrolling on our phone

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but we didn't have any we had a slumber party it's a whole different story different story

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but we didn't have any like brain rot time anyways whatever

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but usually I'll try to not be on my phone

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and just allow myself to fall asleep

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and I'll stay asleep I'll have way better quality and quantity sleep

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and then it allows me to actually have a morning routine

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and get up and do my morning walk and get my coffee and have more time and spaciousness myself,

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but I will not be able to prioritize myself in the morning and do that daily non -negotiable of a morning walk.

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For example, if my nighttime routine is really, really shit or I'm not getting enough sleep.

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Yeah.

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I, um, I don't know what's up this week, but I've been sleeping like six hours and 30 minutes.

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Oh, like five days.

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Is your aura telling you that?

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Yeah.

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I'm like, what's up with that?

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But the repercussions of that is I'm like, that's not good.

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We're going to work on that.

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This got to work on improving that

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but i think everyone is often looking for like a supplement to give them more energy

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or some sort of hack

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or they go really far with like the biohacking of like the saunas

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and things like that and it's like none of that matters

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if you are not prioritizing the thing that you're probably avoiding

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because it's you probably enjoy scrolling or whatever like you just that's like the thing

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that you need to kind of work on first with my night term routine i

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enjoy like having a shower before bed putting on like a nice moisturizer

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or whatever and then just like chilling out like

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that makes me feel like I've gotten to the end of the day I feel accomplished

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and it's like now I can actually have a really good sleep

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so I think that's something

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that I also try to prioritize obviously other than this week I don't know what's going on

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but that's like something I'm always coming back to because I'm like

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if I'm feeling groggy or I'm feeling like I'm not on my A game it's often

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because I have let

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that slip something I've heard people say before like how do

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you go from going to bed really late to then getting to

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that I just would do it gradually like gradually start going to bed an hour earlier

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and an hour earlier until you can kind of get to

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a point where you're getting somewhere between seven to nine hours ideally

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and then try to find something

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that you enjoy doing like put on your jammies have a tea I don't know whatever you enjoy

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but like make it something that doesn't seem like a chore yeah I love

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that what was your next one it's a great question my next one was around productivity versus just being busy

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and this is like a bit of a lesson that I've learned

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because we have a lot on and we have a lot of plans

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and I've just acknowledged

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that I need more capacity to do all of the things I want to do

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and when I say more capacity like I need to create more capacity and space

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by being efficient like

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if i'm kind of basically times like switching between things too quickly i've noticed

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that it doesn't give me my best work but

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if i'm more intentional about when i do things i can get more done

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so an example of that would be like kate

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and i have like set check -in days for our clients we have set days

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that we record the potty and that we plan stuff at the potty

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and that like physical blocking of our week gives a lot of clarity

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and space to fit more things in

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and it also allows us to be really honed in on doing well on those particular tasks

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so the contrast to that would be like let's try to grow the potty.

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Let's grow the business.

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Let's do this.

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But then every day you're trying to do everything at once.

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It's too much and you never feel like you're getting anywhere.

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So I really love the idea of like having these set days where things are happening

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and really dialing in and refining what we do on those days.

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The other thing I really like working for myself, working for ourselves and also working at home is having structure around the day

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and not just like well I have done this before

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and I've had to work on it it's like I try

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not to be on my laptop at 9 p .m at night

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because it just feels like there's no reprieve

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and there's no like creative reset yeah

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so like we we've already spoken about like the morning routine we love our training we love our walking

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but then it's kind of like then it's 9 a .m

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and I'm in my home office and I'm working until I have my lunch break

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and then I'm working in the afternoon

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and just the intentionality around like time structure

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and then just being more efficient with what I'm doing on what days yeah I love

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that my next one is actually reducing screen time

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but most importantly social media consumption and curating what it is that I actually consume

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now the reason why this is like a daily non -negotiable

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for me as you guys know we work on social media it's really important

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that we're not over consuming and then the the repercussions of

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that or the snowball effect of that is us not creating content

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and I think it's really really important that

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if you are someone who feels like they don't have enough hours in the day to get things done

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and you know achieve the things that they want to achieve

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but their screen time is 10 hours it's like come on we need to be reducing

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that and then also equally if you are using your phone

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or you are consuming social media content and watching what other people are doing, make sure it's a curated environment.

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Like, do you want to be consuming content of really negative shit all of the time?

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Or do you actually want to follow people that inspire you, that showcase, you know, what they're doing is available to you as well, where they're the permission slip for you to go after the life that they want?

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So I'm really, really meticulous in my non -negotiables of using Opal, non -sponsored, they should, hit them up,

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tag them in the comments, using Opal.

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And they are essentially a time blocking app that removes distracting apps.

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So things like TikTok, Instagram, or whatever it is that you're constantly using, YouTube, et cetera.

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And this has allowed me to save so much time in terms of scrolling,

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getting consumed into content, and then wasting time consuming and not necessarily creating.

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So using Opal, blocking myself out of apps, curating the kind of media that I'm consuming and being really,

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really intentional with that allows me to create more, have more spaciousness, go outside, go for a walk and essentially do all my other non -negotiables as well.

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Yeah, I love that.

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I think that's so important because it's really easy to get sucked in.

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And it's like, if you get sucked in watching what everyone's doing

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and then you're not getting where you're going to get it's kind of really sad

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and we can all do it

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but it's just kind of like stop watching other people do what you want to do go out

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and do what you want to do yeah I think something

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that I do non -negotiable every day is just around like trying to manage my energy

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and trying to obviously eat really well this is a bit of a sidestep

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but like I think nutrition daily is something

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that we both really prioritize it's like we don't just like get busy

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and then forget to eat where like having consistent intake of

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food throughout the day we're always prioritizing protein in all of our main meals and I think just like having

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being treating nutrition as not this deficit thing all the time it's actually like this is nourishing me

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and giving me energy and giving me fuel I think

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that that's something that we do really well but then I also think

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when we're busy and we have lots of things on

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and like maybe you know something happens on the podcast maybe

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like someone comments something mean on our social media for example i think the thing

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that we've both gotten really good at is like emotional regulation

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and not being triggered by things because i think

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when we put ourselves out there and

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when we are like focusing a lot on trying to do

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all of these different things in different elements like fitness business

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podcasting social life i think we need to manage our energy really well

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so when i think of like daily things

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that we do intentional time away from our phones having a break throughout the day to just like reset

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and not feeling guilty for doing

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that I think um like trying to ground ourselves like sometimes

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I just put my little feet on the grass outside

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and just put some sun on my face

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and then I go back to work and I feel

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so much better for it so like those kinds of like grounding techniques

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and things really help and then

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if I think about going a little bit deeper on emotional

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regulation maybe like some breath work stuff can really help that's probably its own other topic

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but i think like there's some really cool things especially if you have um you know, an ultra human ring or an opal, not opal, what's this?

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Aura.

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Aura ring.

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They actually have some inbuilt features around like three or five minute breathing techniques, but I've used those before, before bed or during the day.

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And I'm like, oh, they make me feel really good and just like more clarity.

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So, yeah, that's like the things that we, I think, help us stay on top.

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Yeah.

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I also love like daily non -negotiable for me, which I, have I said this yet?

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What is it?

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10 minutes of silence.

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No. should be number one for me, to be honest, because I live and breathe this and it is a daily non -negotiable for me.

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So I don't lose my marbles.

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So essentially what I do every single day is I will do 10 minutes of silence, no laptop, no phone, no distraction,

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literally me lying on the floor in my office with my office door shut and my phone on the other side.

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So I don't have the reflex of trying to grab it and like reply to messages.

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And I just lie in silence.

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Usually it involves my dog my stuffy lying on top of me

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and I'll just be patting him for 10 minutes I've got the little heater on it's nice

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and warm in my office

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and it actually allows me to decompress de -stress from the day

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and also shift into home time so having

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that clear separation like what you were mentioning before instead of

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being on your laptop at like 9 p .m at night having

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that clear separation of like cool I'm shutting down for the day I'm upholding my boundaries inside of my business

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and with my clients and with my work I'm having 10 minutes to decompress

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and then I'm going into into nighttime with my partner where

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I cook dinner we watch a movie we connect we go

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for a walk with the dogs like whatever the thing is

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where I'm not thinking about business where I'm not you know just pulling my laptop onto the couch

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and replying to things when I could just be connecting with my partner

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and mentally it allows me to actually you know it's almost like a meditation

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but it's not a meditation like I'm not following a guided meditation

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but I'm just lying on the ground with my eyes closed, thinking every thought that I need to think about the day.

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And the beautiful thing is I'm challenging myself that I can't action any of those thoughts.

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I just need to sit in them.

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Whether they're good thoughts, whether it's a crash out, whether it's something that I need to do tomorrow, it just allows me to have a little bit of spaciousness without any distractions.

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And in turn, it makes me more regulated, more calm, and way more productive because I get that time to kind of relax,

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shift into home mode, and then the next day shift back into work mode and the cycle repeats.

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So I encourage all of my clients, especially my business clients, that they need to be doing 10 minutes of silence

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because business is fucking stressful and hard

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and we need to be taking care of ourselves and regulating ourselves through the process too.

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Yeah, I love that.

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I was going to quickly say something that I do actually every Sunday

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and then I do every day is like on a Sunday

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in terms of organization to like really feel like I'm setting my day

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and my week up for success is I will look I

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have a physical week to a page diary I've gotten one every year for like the last eight years

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and I will write on a Sunday

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or look like the week ahead what have I got coming

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up are we recording the potty are we doing this are we doing

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that I put in when I'm going to train I actually put in

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when I'm going to walk and then I put in anything else that's there

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and I think just like that uh attention like making sure

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that my attention is getting put towards like what's actually coming up

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so I can like plan ahead

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and then it's also allowing me to fit things in in the most efficient way

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and just get everything done so I think just like having some organization

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and not just like waking up

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and being like what's on today it's like no I know what's on

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and I know what I'm doing when

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and it's just kind of like all about just getting it done now

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and it's like less thought process in the moment

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because it's already predetermined especially when it comes to exercise

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and then the other thing I do from an organization point

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of view is I use like daily to -do lists in my iPhone

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so let's just say in my iPhone I've got like post a package

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or like let's just say do your tax return whatever I

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will put it as a reminder that's a tickable thing

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because I just get the satisfaction and dopamine hit of a tick

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and then I just have it in my calendar on the day

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and then if I don't do it

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that day I move it to the next day yeah

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and this system goes until Friday and everything gets done by Friday

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and I really think that that works well and

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if it's a really busy day I won't put any additional

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task songs I know I'm not going to get it done

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but I've just found that like you've got your set things

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that I've said on a Sunday to do plus you've got these random things

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that pop up how do I make sure they all get done

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so I really love that there's actually a technique that I saw

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that people use with sticky notes that I've thought about trying

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if anyone's interested in this there's a really cool for anyone

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who's like a physical person who doesn't want to use their

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iPhone there's a technique where you have your sticky notes there's

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a couple different colors four different colors let's just say

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and each week is a different color so you start week one

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and you put like the to -do list things on

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that week and you put them on the wall

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and then the next week you've got a next color

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and every time you do a task you have one of those spiky things

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and you like put it on there so you get

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that physical satisfaction like a tick of like I've done

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that task but the cool visual thing of this is then you start to see

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what have you not done from week one yeah

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if like pink's on an orange week now we're at blue weeks four weeks down the track

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and we still haven't even gotten that

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and it can help you um get like those tasks

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that you know when we do things

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and we're like oh it only took 15 minutes

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but i've been putting it off for four months we don't want to do

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that so this can be a really cool tool and i thought

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when i heard um someone tell me about

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that i was like i want to try

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that that's me with zero yeah don't reconciliation reconciliation reconciliation part of being an adult

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that we love part of running a business reconciling and tax

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that is me like

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that pink sticky note would be like tax four years ago

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eight months down the track like i just it's just time consuming

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and it's annoying i love that i have nothing else to add

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because they're all my daily non -negotiables same we i do

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my steps i have my morning routine i have my nighttime

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routine i prioritize my sleep i do 10 minutes of silence

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i tie uh sorry app block slash time block using opal

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so i'm locked out and i'm not distracted by over consuming

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and i curate my environment what i do consume from the people

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that i aspire to be like yeah that can teach me something

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that i want to work with one day that's the only things i consume yeah i love

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that or your content bestie yeah 100 no we we live

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and breathe the same thing because that's why we're friends

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and we love it and we think it works we're one we're biased with our methods

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because we have seen them work and we live them

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and like i don't even is it there is bias the right word i think bias is the right word

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because like we believe we just have the results to prove

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it like results don't lie guys like look at the end

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of the day yeah we're coaching our clients to get these

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results yeah we are getting these results it works results cannot lie yeah the shit we talk about works

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and like these non -negotiables are the things that we have literally lived

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and breathed and we also give to our clients who now live

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and breathe that who shock horror getting insane results

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so like it works yeah before you get distracted with the shiny next thing

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or the trend or whatever it is make sure you're nailing these things first absolutely

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and on that note that wraps up today's episode as always we love you guys

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so much make sure

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if you're over on our youtube you'll like you're commenting you're liking you're commenting you're subscribing

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if you're over on spotify rate the potty five stars leave us a comment

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and we'll see you next week love you bye

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Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale s’appuie sur la vidéo « Daily Non-Negotiables to Set You Up for Success ». Cette vidéo contient 393 phrases et 4786 mots à répéter en shadowing. La partie parlée dure 22:44. Le locuteur parle vite, environ 211 mots par minute : attendez-vous à des liaisons et à des sons réduits. 84 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.

Vocabulaire clé de cette vidéo

15 mots de la vidéo à retenir, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
routine nom	/ɹuˈtin/	routine
consume verbe	/kənˈsum/	consommer
breathe verbe	/bɹiːð/	respirer, inspirer
silence nom	/ˈsaɪ̯ləns/	silence
laptop nom	/ˈlæp.tɑp/	ordinateur portable, portable
podcast nom	/ˈpɑdˌkæst/	podcast, balado
intentional adjectif	/ɪnˈtɛnʃənəl/	volontaire, intentionnel
distract verbe	/dɪˈstɹækt/	distraire
efficient adjectif	/ɪˈfɪʃənt/	efficace
essentially adverbe	/ɪˈsɛnʃəli/	essentiellement, en essence
asleep adjectif	/əˈsliːp/	endormi
bias nom	/ˈbaɪ.əs/	préjugé, parti-pris
scroll nom	/skɹoʊl/	rouleau (de papyrus ou de parchemin), papyrus
sticky adjectif	/ˈstɪki/	collant, gluant
ideally adverbe	/aɪˈdi.ə.li/	idéalement

Les verbes à particule que vous entendrez

Mot	Sens
get up verbe	se lever
go out verbe	sortir
go through verbe	traverser
break up verbe	rompre, couper
come up verbe	se montrer, sortir du bois
look forward to verbe	avoir hâte de, attendre avec impatience
pop up verbe	se pointer
sit down verbe	s'asseoir

Des phrases à répéter

Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :

How many people ask us, what's the best morning routine?
Every day you're trying to do everything at once.
Do I say that wrong?
Is your aura telling you that?
I'm like, what's up with that?

La grammaire de cette vidéo

Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :

Structure	Dans la vidéo
Present perfect continu have/has been + -ing — une action commencée avant et toujours en cours	I've just been staring · I've been sleeping · i've been putting
Phrases conditionnelles if + proposition, will/would + verbe — une condition et son résultat	if it's raining outside I'll use · if you're over on our youtube you'll like
Present perfect have/has + participe passé — une action passée qui compte encore maintenant	have literally lived · have tried · I've moved
Propositions relatives who / which + proposition — une précision sur une personne ou une chose	women who want · someone who feels · person who doesn

Prononciation à surveiller

Le locuteur utilise 150 contractions et formes réduites, comme I'm, you're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « th »: breathe /bɹiːð/, thirty /ˈθɝti/, worthwhile /ˌwɜː(ɹ)θˈwaɪl/
Les sons « sh » et « zh »: intentional /ɪnˈtɛnʃənəl/, efficient /ɪˈfɪʃənt/, essentially /ɪˈsɛnʃəli/, meditation /mɛdɪˈteɪʃn̩/, reconciliation /ˌɹɛkənˌsɪliˈeɪʃ(ə)n/
Mots longs — placez bien l’accent: intentional /ɪnˈtɛnʃənəl/, essentially /ɪˈsɛnʃəli/, ideally /aɪˈdi.ə.li/, reconciliation /ˌɹɛkənˌsɪliˈeɪʃ(ə)n/, regulation /ˌɹɛɡjʊˈleɪʃən/

Les sons difficiles pour les francophones :

/h/ — il se souffle, il n’est pas muet: horror /ˈhɒɹ.ə/, habit /ˈhæb.ɪt/, heater /ˈhitɚ/, hunch /hʌnt͡ʃ/
/tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: gradually /ˈɡɹæd͡ʒuəli/, package /ˈpæk.ɪd͡ʒ/, encourage /ɪnˈkʌɹ.ɪd͡ʒ/, magical /ˈmæd͡ʒ.ɪ.kəl/, acknowledge /əkˈnɑ.lɪd͡ʒ/
/r/ anglais — langue recourbée, sans frotter la gorge: routine /ɹuˈtin/, breathe /bɹiːð/, distract /dɪˈstɹækt/, scroll /skɹoʊl/, reconciliation /ˌɹɛkənˌsɪliˈeɪʃ(ə)n/

Comment s’entraîner avec cette vidéo

Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme routine, consume, breathe.

Qu'est-ce que la technique du Shadowing ?

Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: Daily Non-Negotiables to Set You Up for Success - Apprendre l'anglais à l'oral avec la vidéo

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Vocabulaire et conseils d’expression pour cette leçon

Vocabulaire clé de cette vidéo

Les verbes à particule que vous entendrez

Des phrases à répéter

La grammaire de cette vidéo

Prononciation à surveiller

Comment s’entraîner avec cette vidéo

Qu'est-ce que la technique du Shadowing ?